Jumping Rope History
Jumping rope has been around since ancient times. Historians believe that jumping rope may have started with Egyptians using vines. However, the jump rope did not become widely popular until the early 1900’s. Jumping rope became distinctly popular in the inner cities during the 1940’s and 1950’s because it was an inexpensive pass time for kids.
Benefits of Jumping Rope
- Jumping rope can be done anywhere. You don’t have to leave the house or purchase an expensive machine to do workout. Moreover, when you go on vacation, the jump rope is easy to take with you.
- Jumping rope has less impact. Jumping rope is easier on the knees and ankles than other cardio exercises because the jumper lands on the balls of the feet. This absorbs and disperses the impact.
- Jumping rope is a full body work out. The arms, legs, core, back and heart — almost every muscle in the body activates when jumping rope.
- Jumping rope helps with coordination. Your brain needs to keep track of the rotation of the arms simultaneously with the jumping of the feet. This sharpened focused greatly benefits all the jumper’s other physical activities.
- Jumping rope is a major calorie burn. Jumping rope is a cardio compound exercise engaging all muscles. The heart and metabolism will have to pick up the pace to keep up. With the extra calorie burn, fat will begin to disappear.
- Jumping rope increases bone density. The subtle impact that the bones do receive will safely increase bone density. This will help the jumper maintain bone strength as he or she ages.
- Jumping rope is extremely inexpensive. With a cost of only $15-$30, the jump rope will more than pay for its initial investment.
- Jumping rope is good for both beginning and advanced fitness levels. The speed of jumping rope is completely up to the jumper. Beginning levels can jump slowly. While advanced levels can jump quickly.
- Jumping rope is a time saver. From 15 minutes to 25 minutes, you can get a full body and cardiovascular workout in less time.
- Jumping rope is a great warm up. Before throwing around the weights, jumping rope can warm up all the muscles including the heart. It can also be used in between weightlifting sets to keep the heart strong and the metabolism burning.
Jumping Rope to Burn Fat
Jumping rope will help you to lose weight fast. Because it is a high-intensity compound exercise, your body will drop weight with only 20 minutes a day. Jumping rope has been a staple for professional fighters since before the Rocky movies. Fighters must last several 5-minute rounds in the ring or cage. They use the compound high-intensity exercise of jumping rope to get their stamina up to par. It will effectively help you to drop the weight and get you ready to fight the good fight of faith!
Fight the good fight of faith. Take hold of the life that lasts forever. You were chosen to receive it. You have spoken well about this life in front of many people” (1 Timothy 6.12 NLV).
Jumping Rope Length Measurement
- Use a 7-foot jump rope if you are under 4’10”
- Use an 8-foot jump rope if you are between 4’11” and 5’3″
- Use a 9-foot jump rope if you are between 5’4″ and 5’10”
- Use a 10-foot jump rope if you are over 5’10”
Jumping Rope for Beginning Fitness Levels
1-minute Jumping Rope:
Beginners or people with moderate arm strength can use a non-weighted jump rope. Start with a 1-minute set of jumping rope. Then march in place for 2 minutes. Do another 1-minute set of jumping rope with another 2-minute march. Repeat this 5 times for a quick, cardio-boosting 15-minute workout.
2-minute Jumping Rope:
Once your body and heart become stronger with more stamina, you can now switch to a 2-minute set of jumping rope. Start with a 2-minute set of jumping rope. Then march in place for 2 minutes. Do another 2-minute set of jumping rope with another 2-minute march. Repeat this 5 times for a quick, cardio-boosting 20-minute workout.
Jumping Rope for Advanced Fitness Levels
3-minute Jumping Rope:
Advanced fitness levels can use weighted jump ropes with 1-pound handles. This will really work the arms, shoulders and upper back. Start with a 3-minute set of jumping rope. Then do 1 minute of squats and 1 minute of lunges. Next, do a 3-minute set of jumping rope. Then do 1 minute of pushups (on toes or knees) and one minute plank. Repeat both sets once for a 20-minute workout or twice for a 30-minute workout.
5-minute Jumping Rope:
Once your body and heart become stronger with increased stamina, you can now switch to a 5-minute set of jumping rope. Start with a 5-minute set of jumping rope. Then do 1 minute of squats and 1 minute of lunges. Next, do another 5-minute set of jumping rope. Then do 1 minute of pushups (on toes or knees) and 1-minute plank. Repeat both sets once for a 28-minute workout or twice for a 42-minute workout.
Jumping Rope Continues…
Just watch as your fat melts away and your muscles become more defined as you achieve all four jumping rope fitness levels. I’m already on the next level jumping rope program, and I can’t wait to show you what I’ve developed! I will be continuing my series on jumping rope, so stay tuned!
If you want to know more about managing your health and fitness, you can purchase my book, Fearlessly Fit, on Amazon.
If you would like and at home work out program that mixes cardio calisthenics with dumbbell weightlifting, you can purchase by book, Fearlessly Fit at Home!
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